Biotest

No Excuses


#1

Current Weight: 108kg
Height: 176cm
Body Fat %: 28%
Age: 21

1RM:
Squat: 155kg
Deadlift: 170kg
Bench Press: 115kg

Did the V-Diet a little while ago. Lost about 8kg but due to only putting in about 85% effort, I was unable to break my bad habits completely. Over the past year I went from 92kg up to 110kg. I want to improve on my fitness and lose this cruel body fat. I’d like to get back to the 90kg mark while retaining as much muscle mass as possible. Although I’m not too fussed on scale weight, so getting my body fat % under 20% will be a good goal. I also want to be able to run 2.5km in 12 minutes. When I get down to a respectable body fat % and fitness level, I will re-focus on strength and aim for a power lifting meet.

I’ll use this log as a place for my diet, and my training.

Still tightening up on my diet, but looks like this most days.

Breakfast:
4 whole eggs
2 rind-less bacon rashers

Morning Tea:
4 Rice cakes with Natural Peanut Butter
2 Carrots

Lunch:
250g of meat (Kangaroo, Chicken, Beef, Fish etc.)
Steamed vegetables

Post Workout:
Low-carb Protein shake.

Dinner:
250g of meat (Kangaroo, Chicken, Beef, etc.)
Steamed vegetables

Supplements:
Multivitamin
Fish Oil
Magnesium
Zinc

That’s what I try to stick to most days.

That should be enough for an introduction, I’ll start logging with todays food, later tonight.


#2

Thursday 12/05/11

DIET-

Breakfast:
2 whole eggs
2 rind-less bacon rashers

5 fish oil capsules
multivitamin, zinc & magnesium

Morning Tea:
ReceptorMax (30mins before) 3 capsules
4 rice cakes with natural peanut butter
1 cup of green tea with 1 tsp of sugar

Lunch:
RecpetorMax (30mins before) 3 capsules
Kangaroo Sausages (250g)
Steamed Vegetables (peas, carrot, corn)
1 cup of green tea with 1 tsp of sugar

5 fish oil capsules

Pre-workout:
RecpeptorMax (30mins before) 3 capsules

Post-workout:
Protein shake

Dinner:
ReceptorMax (30mins before) 3 capsules
Kangaroo Mince (300g)
Steamed Vegetables (peas, carrot, corn)

5 fish oil capsules
zinc & magnesium

TRAINING-

5.4km run in 42mins

Pull Ups:
3 x 8,7,6

One Armed Row:
20kg x 3 x 20, 16, 14

Bicep Curls:
10kg(each arm) x 3 x 15,12,10

Back Extensions:
3 x 15


Giving it a rest from heavy lifting for lower body until I achieve my running goal.


#3

Friday 13/05/11

DIET-

Breakfast:
3 whole eggs
3 rind-less rashers of bacon

5 fish oil capsules, zinc, magnesium & multivitamin

Morning Tea:
ReceptorMax (30mins before) 3 capsules
4 rice cakes with natural peanut butter
2 cups of green tea (no sugar)

Lunch:
ReceptorMax (30mins before) 3 capsules
Kangaroo mince (300g)
Steamed vegetables (peas, corn & carrot)

5 fish oil capsules

Pre-workout:
ReceptorMax (30mins before) 3 capsules
Creatine

Post-workout:
Protein shake

Dinner:
ReceptorMax (30mins before) 3 capsules
Tasmanian Salmon & Prawns with Salad
Corn & Mushrooms

5 fish oil capsules

TRAINING-

20mins walking.

Shoulder Press:
30kg x 15
40kg x 12
50kg x 10
60kg x 8,6

Rack Chins:
18,14,12

Bench Press:
40kg x 15
50kg x 10
70kg x 12
80kg x 10
90kg x 5

One Armed Row:
20kg x 22,18,14

EZ Bar Curls:
20kg x 22
30kg x 12
40kg x 6


Today felt great in regards to both my training and diet.
I had plenty of energy throughout the day and my workout was intense.


#4

Starting this coming Monday, I am going to try what Chris did…
I’m going to stock up and only eat Chicken, Eggs and Spinach.
I’ll do it for a week and see how I go, if it’s going well, I’ll go for 2 weeks.

I’ll have to start getting creative with how I use these 3 ingredients!


#5

Monday 16/05/11

DIET-

Breakfast:
4 Whole Eggs

ReceptorMax 3 Capsules
5 Fish Oil Capsules
1 Multivitamin, Zinc & Magnesium

Morning Tea:
Protein Shake

Lunch:
250g Chicken
Spinach
2 Whole Eggs

ReceptorMax 3 Capsules
5 Fish Oil Capsules

Pre-Workout:
ReceptorMax 3 Capsules
Creatine

Post-Workout:
Protein Shake

Dinner:
250g Chicken
Spinach & leftover vegetables

ReceptorMax 3 Capsules
5 Fish Oil Capsules
Zinc & Magnesium


My diet this week will be consisting of mainly chicken, eggs, spinach and other vegetables.


#6

What does this have to do with the V-Diet?


#7

[quote]reactiontm wrote:
What does this have to do with the V-Diet?[/quote]

I’ve already completed the V-diet.
This is a log for me to keep track of my progress in eating clean and reaching my goals.

Is there a problem with that?


#8

Monday 16/05/11

TRAINING-

2.7km run & 2.7km walk

Wide-Grip Lat Pull-Down:
3 x 30 seconds (40kg, 45kg, 50kg)

Dips:
3 x 12,10,10

EZ Bar Curls:
20kg x 26
30kg x 12,10

Back Extensions:
15,15,15


#9

Tuesday 17/05/11

DIET-

Breakfast:
4 Whole Eggs

ReceptorMax
Fish Oil, Zinc, Magnesium & Multivitamin

Lunch:
250g Chicken
Spinach

ReceptorMax
Fish Oil

Pre-Workout:
ReceptorMax
Creatine

Post-Workout:
Protein Shake

Dinner:
250g Chicken
Spinach

Fish Oil, Zinc, Magnesium
ReceptorMax

Snack:
2 Whole Eggs

TRAINING-

Shoulder Press:
32.5kg x 15
42.5kg x 12
52.5kg x 10
62.5kg x 8

Rack Chins:
20,16,12

Bench Press:
40kg x 15
50kg x 12
85kg x 10
92.5kg x 6

One Armed Row:
20kg x 22,18,16

EZ Bar Curls:
20kg x 22
30kg x 12
40kg x 6


#10

Wednesday 18/05/11

DIET-

My diet today basically mimicked yesterdays.
I had an extra egg for breakfast.

TRAINING-

Simple:

Kettlebell Swings & Tyre Flips.

10 swings, straight into 10 flips.
Rest and repeat.

Did this for about 20 minutes. Was a great little workout!


Will be weighing in on Friday to see how things are going.


#11

That’s a lot of Fish Oil each day. Are you using Flameout?


#12

[quote]hockeydawg wrote:
That’s a lot of Fish Oil each day. Are you using Flameout?[/quote]

Not using Flameout. Just normal fish oil capsules from the shop.

1500mg in each capsule, according to the pack.
270mg EPA
180mg DHA

Not quite as intense as Flameout.